Importance of exercise and benefits of physical activity-Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.
What is exercise?
Exercise is “moving the body”, and recently, activities of daily living (living activities) and exercises such as sports are collectively called physical activity. Humans are animals in the first place, and like other animals, they have a “moving mechanism” in their bodies. However, as the world became more convenient, the chances of exercising decreased dramatically. Many people feel lack of exercise, and even if they understand that it is better to exercise, it is difficult to get into the habit for various reasons (hot, cold, busy, etc.).
Why you have to exercise
I think you somehow know that it’s better to exercise, but why do you have to exercise? There are two main reasons for this.
1. Prevention of lifestyle-related diseases
It is good for your health that the energy taken from food and the energy consumed by exercise are well-balanced. However, the amount of food you eat does not change, and if you do not exercise, the energy you ingest exceeds the energy you consume, and the unused energy is stored in your body as fat. If this condition is repeated many times, fat will accumulate more than necessary and you will become obese. And obesity increases the risk of developing lifestyle-related diseases such as diabetes, hypertension, and dyslipidemia.
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2. Maintaining muscle strength and body function
After getting sick and sleeping for about a week, you may have felt that your physical strength, muscle strength, and endurance have declined, such as being easily tired or unable to move as usual. If humans do not use the functions they have, those functions will decline at an amazing speed.
For example, the action of “walking”. It seems easy to do, but when walking, many leg muscles such as the quadriceps femoris (straight thigh / wide muscle), quadriceps femoris, anterior cervical muscle, and triceps lower leg (peritoneal muscle, soleus muscle, etc.)
Use to walk one step and one step again. We also use the muscles of the buttocks, hips, back and arms. In other words, you can only “walk” using the muscles of your whole body. In addition, in order to move the center of gravity and move forward, balance ability and cardiopulmonary function that can move for a long time are also required.
If you stop “walking”, you will lose a lot of muscle, and your balance and cardiopulmonary function will decrease. If this happens, walking speed will slow down, you will not be able to cross the traffic lights, or if you carry luggage, you will not be able to maintain balance and you will sway, or you will trip over a small step, which may have a great impact on your daily life.
I will. You need to walk every day to prevent this from happening. Walking will maintain the necessary muscles and functions. In addition, muscle mass increases during the growth period and then decreases with aging. However, unlike bones, muscles are tissues that can be increased by training no matter how many times they become.
Effect of exercise-Importance of exercise and benefits of physical activity
● Body effect The effect of exercise is often seen in the functional aspects of the body, but it is also effective against illness.
- Maintaining a healthy body shape
- Maintaining and improving physical strength and muscle strength
- Prevention of lifestyle-related diseases such as obesity, hypertension and diabetes and metabolic syndrome
- Prevention of age-related deterioration of living function (locomotive syndrome)
- Improvement of cardiopulmonary function less likely to become tired by the relief of pain in the waist and knees
- stiff neck, improvement of poor circulation by, promote blood circulation
- increase the-resistance force (cold prevention)
● Mental effect Many people may have experienced a feeling of exhilaration and accomplishment after running to the fullest. Exercising in this way also has various positive effects on the mental side.
- Reduction of dementia
- Reduction of indefinite complaints
- Change of mood and relief of stress
How much should I exercise?
How much do you usually exercise? The amount of exercise varies greatly from person to person. If you want to start exercising from now on, please adjust the amount of exercise by referring to the following.
● Walk 1000 steps more than now! Even if you set a goal of “Let’s walk 10,000 steps a day!” For people who usually walk only about 2000 steps, it will be difficult to achieve. Therefore, the Ministry of Health, Labor and Welfare issued a guideline in daily life, “Let’s move the body 10 minutes more than now.” Moving 10 minutes more means walking about 1000 more steps. For example, if you use the stairs instead of the elevator, or walk a short distance instead of biking, you will have more steps.
In addition to walking, standing on the train and shopping with a basket instead of a cart will lead to 10 minutes more movement by reviewing your behavior. It may be good to think about what you can do without overdoing it.
● Exercise for 30 minutes twice a week It is also advocated to do breathtaking exercise for 30 minutes or more, twice a week. It can be any exercise, such as walking, running, soccer, baseball, or tennis. We recommend that you find an exercise that you can enjoy and continue to do and become a habit.